Best carbs for summer weight loss

Watermelon slices were given away during Watermelon Day event at Raleigh Farmers Market, Thursday, August 2, 2012, in Raleigh, North Carolina.

By Danielle Kosecki, FITBIE.com

Posted July 01, 2013, at 1:29 p.m.

When people are trying to lose weight, carbs are often the first thing they cut. But that plan can backfire.

“Losing weight is not about adding or taking away any nutrient, but about creating a calorie deficit by consuming fewer calories and upping physical activity,” says Elisa Zied, a registered dietician and author of “Nutrition at Your Fingertips.”

Carbohydrates fuel your brain and entire central nervous system and are essential for good health. Plus, there’s some evidence that people who consume adequate carbohydrates — the amount recommended in current dietary guidelines for Americans — have a lower risk of being overweight or obese.

Although whole grains are a great source of dietary fuel, they aren’t the only healthy way to add carbs to your diet, especially in the summer. Carbs can be found in fruits and starchy vegetables, too, says Tara Gidus, team dietitian for the Orlando Magic.

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“The key is balancing your source of carbs to get a variety of vitamins and minerals,” she says.Here are some seasonal produce that will help you do just that. They contribute carbs to your diet for a small amount of calories while also bringing a wealth of essential nutrients to the table.It’s time to shop smarter and lose weight more easily.

BANANASBananas don’t just provide instant portion control, they’re also a good source of fiber — one medium serving provides three belly-filling grams.

ZUCCHINIIf you love squash, summer’s the time to eat it. You can have twice as much summer squash as winter squash for the same amount of calories. One large zucchini contains 52 calories, 4 grams of fiber and nearly all the immune-boosting vitamin C you need for the day.

WATERMELONBesides being low in calories, this summer favorite can aid weight loss in two additional ways.First, it will keep you hydrated. “A slice of watermelon supplies the equivalent of a glass of water,” says Mitzi Dulan, co-author of “The All-Pro Diet.” Second, watermelon is rich in the amino acid arginine, which increased fat oxidation in an animal study.

CORNNothing screams summer quite like corn on the cob. The 27 carbs in one large ear contribute 4 grams of fiber. Surprisingly, 5 grams of filling protein are also inside.

GRAPEFRUITThere’s a reason the “grapefruit diet” got so much attention: This super low-calorie food (about 65 per serving) is also packed with vitamins A and C, says Zied. In a University of Arizona study, people who ate half a grapefruit before every meal dropped an inch from their waists.

TOMATOESYou could down an entire large tomato and it would set you back just 33 measly calories. However, it does add 7 carbs, 2 grams of fiber, and lots of cancer-fighting lycopene.Tomatoes make a great addition to meatless Monday meals.

PAPAYAOne medium papaya packs 30 grams of carbohydrates, 5 grams of fiber, and a whopping 313 percent of your daily vitamin C needs. Papaya is also one of the best-known sources of papain, a compound that helps the body break down and use protein.

GREEN PEASPeas may be small, but they pack a dietary punch. One cup contains an incredible 7 grams of fiber and 8 grams of protein — a combo that will be sure to keep your blood sugar steady. Best of all, a serving contains fewer than 120 calories.

STRAWBERRIESConsider strawberries a dietary jewel. “One cup contains only 45 calories and 7 grams of sugar, which is one of the lowest for fruit,” says Dulan. (One cup also contains 3 grams of fiber and more vitamin C than an orange.)

GRAPESDon’t hesitate to add grapes to salads, sandwiches, smoothies, or snacks. “A cup serving contains just 90 calories, but no fat, no cholesterol, and virtually no sodium,” says Gidus.For a sweet-and-salty snack duo that won’t set you back, pair grapes with pecorino cheese.